Monthly Archives: March 2012

Gluten Free Diet Menu Planning Myth: Only Avoid Wheat

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For Gluten-free eaters, wheat is Enemy Number 1. But gluten is lurking in more places then white-bread sandwiches and dinner rolls. In fact, the Mayo Clinic recommends that gluten-avoiders should stay away from french fries, processed lunch meat, and even certain medications that use gluten as a binding agent.

Why Gluten Free?

For some people, choosing not to eat gluten is a matter of overall health. People suffer from a variety of gluten sensitivity problems, including celiac disease, wheat allergies, and gluten intolerance. Celiac disease is characterized by a permanent intolerance to the weight protein and often causes digestive problems and malabsorption of essential vitamins and minerals. A wheat allergy may present with classic allergy symptoms like rashes, wheezing, and swelling, while gluten intolerance is commonly a more temporary condition that can be marked by indigestion. Depending on the specific ailment, sufferers may or may not be advised to switch to a grain free or gluten free diet.

What Foods to Avoid

Though switching to a gluten-free diet is a big adjustment, there are ways to cope. There are many traditionally gluten-rich foods available without gluten, including bread, pasta, cookies, and even gluten free beer. The essential foods to avoid are barley, rye, triticale, and wheat. Typically, avoiding wheat can be troublesome as it can be labeled as many different things, and tends to pop up in unexpected foods. A full list of foods to avoid or investigate before eating is available through the Celiac Disease Foundation.

What Foods to Eat

While the diet is restrictive, cutting out gluten doesn’t mean the end of delicious cooking. If anything, a diet restriction can lead to creativity in the kitchen. Swap out gluten grains for grains and flours like rice, soy, beans, quinoa, millet, and buckwheat. Pure oats are allowed, but only if they haven’t been processed in a plant that also services wheat products. And of course, all fruit and veggies are gluten free, as are meat, fish, and eggs.

Once the decision is made to go gluten-free, the options are endless. Instead of thinking of a wheat-sensitivity as a buzz-kill restriction, imagine the challenge opening up new, more healthful meal planning ideas.

Sources:

  • “Gluten Free Diet: What’s Allowed, What’s Not”, The Mayo Clinic
  • “Gluten Free Diet”, Celiac Disease Foundation

Get more tools for planning healthy meals here.

Food For Energy: Quick Snacks

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Throughout the day, energy level is affected by rising and falling blood sugar, stress, and physical activity. When this results in a debilitating energy crash, Health Magazine reports that the right snack can help fight fatigue.

The incapacitating drowsiness of the afternoon slump may only be bested by the infamous post-Thanksgiving turkey coma. Just like the holiday nap-inducer, afternoon slumps typically occur after a meal. According to researchers, a high carbohydrate low protein meal may be especially energy zapping. This type of meal elevates serotonin in the brain, which can cause sleepiness. But this isn’t the only reason for the overwhelming urge to nap. According to WebMD, the afternoon slump is a natural phenomenon. After a full night’s sleep, our biological clocks are programmed to keep us alert in the morning. This tapers off in the early afternoon when our bodies mimic the physiological effects of getting ready to go to sleep at night. While in some cultures this means it is time for a siesta, many of us must find alternate ways to recharge.

Combating the Afternoon Slump

Though an artificially sweetened candy bar will provide a quick energy rush, the effect will quickly wear off and blood sugar levels will plummet even lower than they were before.  It is a much wiser choice to get lasting energy from food instead. There is a direct link between food and energy, and poor nutrition is often the cause behind fatigue. Our bodies feel especially tired and drained when undernourished, signaling a need to load up on energy from food. It’s important to maintain your blood sugar in order to stay productive throughout the whole day.

Energy Dense Foods 

  • Try mixing simple and complex carbohydrates for both immediate and sustained energy. A slice of high-fiber, whole wheat toast drizzled in honey is a sweet snack that will keep you going.
  • Go for the good fat. Foods high in unsaturated fat and low in saturated fat and trans fats contain a powerfully compact energy source. A handful of nuts or a sliced avocado will do the trick and taste amazing.
  • You can never go wrong with a fresh fruit refresher. Bananas and apples are particularly potent slump-busters.
  • Don’t forget to drink plenty of water! Dehydration is a classic energy zapper. Every single organ in our bodies depends on water to function correctly, plus a glass of frosty ice water can act like a healthy wake-up jolt.

Next time you are in the depths of the afternoon slump, don’t throw off your entire healthy meal plan by reaching for a sugary soda or a quick candy bar. The initial sugar rush and resulting crash will never compare to the sustained lasting energy benefits of a healthy snack.

Sources:

  • “Food to Fight Fatigue”, WebMD
  • “5 Energy Boosting Snacks”, Health.com

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Fat Burning Foods Myth: Miracle Foods That Burn Fat For You

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The weight-loss industry is largely based on one enticing idea: there is a simple, vaguely miraculous way to lose weight. The popular notion of fat-burning foods is a great example. While it is tempting to believe it is possible to burn fat simply by eating citrus fruit, West Virginia University says that no food can burn fat.

A popular version of this myth involves thermogenic foods. These foods either raise body temperature or take more calories to digest. Some claim that these foods raise temperature so much that the body simply burns through calories, or that a food takes so many calories to digest that it is effectively a negative calorie food. It’s true that foods with a higher thermic effect like fiber rich fruits and vegetables do take more calories to digest, and some substances like hot peppers, green tea, and caffeine do raise metabolism for a short time. But calling these substances “fat burning” is a misnomer; technically, there are no foods that burn calories.

How to Burn Fat

If it’s not possible to lose weight simply by choosing foods that help burn fat, then what is the secret to lasting weight loss? Unfortunately, there isn’t a big secret when it comes to losing weight. Time and again, doctors and dieticians recommend a healthy combination of a low-calorie diet and a fat burning workout. Lifting weights is an excellent way to burn fats, because a body with more lean muscle will burn more calories. Combining a cardiovascular routine with a weight-lifting regiment and a healthy diet will always be an effective fat burning strategy.

Satiating Foods: The Real Miracle

A better way to think about “fat burning foods” is to consider how satisfied a food makes you feel. Foods that are high in fiber, water, healthy protein and even healthy fat are more highly satiating, and will therefore keep you more full for longer. Eating these foods will also stave off sugar highs and lows, preventing crashes that can lead to unhealthy bingeing. Some foods that fall into this category are apples, eggs, fish, low fat yogurt, and oatmeal.

As long as the diet industry continues to churn out tempting diet myths, dieters will fall prey to snake-oil calorie busters and too-good-to-be-true diet philosophy. Break the cycle by making the commitment to truly healthy menu planning and a regular exercise program.

Source:

  • “10 Dieting Myths”, West Virginia University WellWVU

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Foods For Protein: Surprising Snacks

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Though the effects of protein deprivation are most pronounced over long periods of time, even a small deficiency can cause adverse effects. According to the NY Times, protein is necessary for healthy growth and is used to repair cells in the body. It can be challenging to incorporate the right amount of these essential amino acids into your meal planning, but choosing high-protein snacks throughout the day can help. Energy level and brain function can also be affected by how much protein you consume during the day.

Meat Sources of Protein

It’s no secret that meat is loaded with complete protein, plus it contains all the essential amino acids. Meat is relatively easy to prepare or can be purchased already prepared for added convenience. Choose lean cuts and organic, antibiotic-free meats.

  • Turkey jerky – This lean jerky is easy to transport and eat on the run. Turkey is a lighter, less expensive alternative to beef that still contains plenty of healthy protein.
  • Tuna – Tuna isn’t just for college kids on a budget. This inexpensive fish is a protein powerhouse, and can be purchased canned, in pouches, or in filets. For an easy snack, spread chunk tuna on whole-wheat crackers.
  • Chicken Breast – Salted leftover chicken breast is  surprisingly delicious and quick, or try an open-faced chicken breast sandwich spread with low-fat mayo or smashed avocado for a simple and filling portable snack that takes only seconds to prepare.

Vegetarian Sources of Protein

If for dietary reasons or personal preferences meat is not the best source of protein for you, eating high protein vegetables can offer a double whammy of nutritional benefits. Also, yogurt with fruit or other toppings is a great choice for vegetarians that eat dairy.

  • Soybeans – Roasted soybeans are packed with protein and will satisfy a salty, crunchy snack craving. Soybeans boiled in the pod and served with salt (called Edamame) are equally delicious.
  • Hummus – Chickpeas are an excellent source of both protein and fiber, and are irresistible when mashed into hummus and served with toasted pita bread or fresh sliced veggies.
  • Greek yogurt with walnuts and honey or fruit – This decadent snack bursts with flavor and will fill you up and keep you full. Try adding blueberries for a fresh antioxidant boost. Choose a non-fat or low-fat yogurt if calories and fat content are an issue.
  • Cheese with fruit – This simple snack is an irresistible combination of sweet and salty. Cheese packs a protein punch plus a wallop of dairy, and fruit provides essential vitamins and nutrients.

Source:

  • “Protein in Diet”, The New York Times

Get more tools for planning healthy meals here.

Raw Food Diet Revealed

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Medium, Rare, or Raw?

According to WebMD, raw foodism is based on the principle that eating uncooked, unprocessed food in its natural state is the most healthful choice. Followers of this lifestyle believe that heating food destroys important enzymes and nutrients that are important to digestion and overall health. Therefore, raw foodists don’t eat any food that has been heated over 116 degrees. They also advocate for living food, like recently sprouted beans.

Why Go Raw?

Raw foodists have several reasons for making the change from cooked foods. First and foremost, going raw is meant to improve health. While raw foodism can cause drastic initial weight loss, it is not meant to be used as a weight loss strategy.

Raw food has been shown in some studies to be nutritionally superior to cooked food. Other studies have suggested that raw foods may be cancer fighters. Also, because no cooking is involved, it takes less electricity to prepare these foods. This has environmental and financial benefits. And of course, as raw foodists don’t eat meat, some feel this diet is a more humane and ethical choice.

Preparing Raw Food

Going raw might mean no more slaving over a hot stove, but preparing meals this way can be complicated and takes a lot of dedication and preparation. Raw vegetables and fruits can be strained, blended, or dehydrated, so many raw foodists invest in tools that will help them. A dehydrator can make be used simply to dry fruit, or can be used for more complicated foods like raw cookies or crackers.

According to the WebMD, staples of the diet include:

  •             Nuts
  •             Beans
  •             Seaweed
  •             Sprouts
  •             Dried Fruits
  •             Sprouted Seeds
  •             Whole Grains

Raw foodists also abstain from alcohol, caffeine, and tobacco.

Are Raw Foodists Vegan?

While many raw foodists are also raw vegan, some do partake in raw milk and eggs. According to the Mayo Clinic, advocates for raw milk say it is a sweeter and fresher alternative to pasteurized milk and can ward off allergies and boost immunity. Some proponents even claim it can fight autism, eczema, arthritis, and learning disabilities. These claims are not supported by the FDA, however, and in same cases raw milk can carry food-borne illnesses like salmonella and E. coli.

Raw foodists do run the risk of becoming malnourished. Vitamin deficiencies can have serious consequences, like anemia, low bone mass, and neurological impairment. The choice to go raw should be done mindfully and carefully in order to avoid diminish this risk. But done in the right way, this lifestyle can be healthy. In any case, everyone can take a cue from this eating philosophy and incorporate more fresh fruits and vegetables into their healthy meal plan.

Sources:

  • “Raw Food Diet”, WebMD
  • “Raw Millk Debate Heats Up”, Mayo Clinic

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